10 Ways to Eat Healthy Without Breaking the Bank

The Cleveland Clinic, where I work, attracts patients from just about every corner of the globe. I have the opportunity to see many of these diverse patients and, regardless of where they come from, I hear the same phrase about why they struggle to eat healthy: "I can't afford healthy foods, especially with increasing produce prices."

In addition to my patients here at Cleveland Clinic, I've seen many Huffington Post readers ask the same questions on my columns. Healthy foods look great, but who can afford them? If you're interested in keeping your waist lean while keeping your wallet fat, then I hope you'll find my tips helpful enough to apply to your diet! Eating healthy on a budget is possible and I have examples to prove it!

Close



of





I recently did an audit in a local grocery store comparing prices of bagged apples and oranges vs. individual fruit. I found that buying bagged was a better value than purchasing individual fruit. Here are two examples:
Red Delicious Apples
Bagged = $4.86 for a five-pound bag (nine apples in a bag)
Individual = $1.49 / pound
Bagged price savings = $2.59
Navel Oranges
Bagged = $4.99 for a four-pound bag (nine oranges in a bag)
Individual = 99 cents each
Bagged price savings = $3.92
If you feel that a bag is too much for just you, split the cost (and the fruit) with your family or friends. Everyone wins!

Knowing which produce items are available seasonally in your area can help you save money. Produce purchased at the peak of harvest are more plentiful and therefore, cheaper for the consumer. In addition, buying in season ensures the best nutrient value since the time between harvest and table is much shorter. Check here to find out what's fresh in your area of the world.
If you're interested in an "off-season" item, go frozen! Frozen fruits and vegetables are frozen at peak ripeness to retain their high quality nutritional value. Take broccoli for example. I found the cost difference between the store brand frozen broccoli crowns and a fresh bunch to be $1.70 (fresh crowns were $2.99/pound and frozen crowns were $1.29 for a one pound bag).

You can do this without a yard by simply planting vegetables and herbs into pots in your home. I have pots of basil and cilantro going all year round in my house and rely on them for fabulous flavor in many of my dishes. This takes away the need to buy fresh herbs at the store.

Join a wholesale warehouse near you. I say this often to my patients because the cost savings can be substantial. The largest savings I found have been with two staples of healthy eating: peanuts and oatmeal. Many more savings can be had for the discerning shopper willing to compare prices between grocery stores and wholesale centers.
Peanuts
Store bought brand = $2.99 for a 12-ounce jar
Warehouse = $6.89 for a 2.5-pound jar
Oatmeal
Store brand = $2.85 for 1-pound box
Warehouse = $6.89 for a 10-pound bag
Some warehouse stores offer use of outside coupons as well.
One important thing to keep in mind when buying in bulk: don't buy items with a short shelf life, unless they can be frozen. If you live alone, for instance, purchasing a five-gallon jug of milk might not be the best idea. Purchasing chicken breasts or salmon that could be separated and frozen in individual portions would be a better option. Non-perishable items such as whole-grain cereal, legumes, herbs, oils and vinegars are good to purchase in bulk, too.

Dried and canned beans and lentils offer extremely high nutritional value for a low cost. For pennies, you can add them to main dishes. Or, eat them alone for a great influx of fiber and protein.

These days, coupons can come through the Sunday newspaper, or on your favorite coupon Web site. Take the time to clip coupons from circulars in your newspaper or that arrive in the mail. Also, some food manufacturers will post coupons on their Web sites. Just be sure to read all the fine print before using coupons at your local grocery store.

How many times have you made a trip to the store and bought way more than you had planned? Budget experts say that consumers can spend considerably more when they veer away from their lists.
Think before you buy; those extra purchases are usually more novelty than necessity. Before you head out the door, write down every single item you need and only buy those things.

Purchasing healthy foods in convenient packaging (think pre-cut veggies, trail mix in snack packs, snack-size containers of cottage cheese) may be convenient for packing lunches, but not for your budget.
Instead, take control of your food choices and prep your meals and snacks yourself. For example, purchase a large container of cottage cheese and divide it up into individual portions for lunches. It's better for your wallet and for the environment, too, since you'll be tossing out fewer containers.

Many consumers can't tell the difference between store-brand food items and brand name food items .. .but your wallet sure can. Experiment and try some generic brands of your favorite whole grain breads, crackers, cereals, pastas and rice, as well as generic frozen fruits and veggies. The taste and quality will be there -- at a much lower price.

Most individuals know that going to the store on an empty stomach is a recipe for disaster. A low blood sugar level may lead you to the junk food aisle or bakery, where low nutrient density items prevail. Instead, have a small snack before you go to avoid making an impulse purchase based on a rumbling stomach.